It is not dieting that I am trying to accomplish.   I am trying to make life changes not only for myself but also for my family.  I have struggled all my life with my weight where as my husband has never had that problem because he has always played sports; however, he does have health issues that can be impoved with a healthy eating.  My youngest, who is Autistic, gets 0 activity and is very over-weight.  We have been gradually making improvements over the past year like no junk food in the house, preparing meals at home insead of eating out, keeping healthy snacks on hand and trying to be more active.   

I am now taking this process one step furher with incorporating low-fat, fat-free, low-sodium and sugar-free into the meals we make.  I also use canola oil instead of vetetable oil.  So far, family as not noticed the changes.   Below are some good substitues:

1.  Applesauce instead of oil, buter or sugar.  This works great in baking.

2.  Non-fat yogurt instead of mayo or sourcream.   This works well for me because I like yogurt but rest of family does not.  Start slow, make a mixure of 1/2 yogurt and have mayo and slowly make change.

3.  Nuts instead of croutons in salads will still give you the crunch and a little extra protein.  This also works for sugary granola in yogurt.  Try nuts or I use freeze dried fruit.  I get from Target.

4.  Rolled oats instead of bread crumbs.  This is delicios in Mac & Cheese. I have a great recepie and my son loves it.  

5.  Pureed pototos instead of cream to thiken soup

6.  Whole-wheat flour instead of white.  Again start slow by using 1/2 and 1/2 mixture. 

7.  Grund turkey instead of beef.  This has been the biggest change for our family.  We seldom eat red meat except on special occasions.  If flavored correctly ground turkey is great in almost any dish that you cook where you would use red meat.  Chili, use ground turkey breakfest sussage is the best.

8.  Drk leafy greens like spinach and kale will give you imporant nutrients that iceberg lettuce lacks.

9.  Instead of salt use herbs and spices.  Fresh lemon adds great flavor to many dishes.

 

I found many of these changes through My Fitness Pal.  They email me great advice.  I have a whole cookbook I have collected if you are interested.